The 2021 CFBR Fall Brawl is going down this Friday night! Hopefully you’ve been catching the workout and movement standard videos in our private FB group. If not, let us know and we can get you in there. Below is the print version of the 3 WODs for Fall Brawl.
If you have any questions about standards or the workouts, please visit the private FB group and comment on that WOD thread so we can keep everything together as others may have the same question.
The deadline to sign up is today (Monday 11/8) so if you’re deciding last minute to join in on the fun let us know!
This is a just for fun event so let’s do just that!
WOD 1 – Cleaning Pumpkins
For Max Load. Rotate to next barbell every 1:00. You will have :45 to complete the lift and :15 to rotate to the next station. Teams will accumulate 1 point per barbell lifted. You will only do 1 completed lift per station. You may attempt a lift as many times as needed within your :45 second window. Barbell must be moving before the timer beeps. We will have a tie-breaker if needed if multiple teams finish the final barbell!
COMPETE: 95/65#, 135/95#, 155/105#, 165, 115#, 185, 125#, 205/135#, 225/145#, 245/155#
TRAIN: 64/45#, 75/55#. 95/65#, 115/75#, 125/85#, 135/95#, 155/105#, 165/115#
Any clean variation will be permitted (no hang) as long as the barbell starts on the ground and finishes at the shoulders with the athlete standing tall with knees and hips extended.
WOD 2 – Float like a Butterfly
COMPETE
For Time:
600m Run (300m each)
30 Pull Up
600m Run (300m each)
30 Burpee Box Jump Over 24/20″
600m Run (300m each)
30 Toes-to-Bar
TRAIN
For Time:
600m Run (300m each)
30 Jumping Pull Up
600m Run (300m each)
30 Burpee Box Over 24/20″ (stepping or jumping)
600m Run (300m each)
30 Hanging Knee Raise
Teams will split reps however needed with 1 working and 1 resting at all times. Both will have to run a 300m separately. As soon as your partner reaches the door you will be able to start the reps. The Time Cap will be 15 minutes. Score will be your time to complete or the amount of work completed in the time cap.
WOD 3 – Sugar High
COMPETE
AMRAP 9:
20 Thruster 95/65#
20 Dumbbell Snatch, alt 50/35#
30 Overhead Squat 95/65#
20 Dumbbell Snatch, alt 50/35#
40 Ground-to-Overhead 95/65#
TRAIN
AMRAP 9:
20 Thruster 75/55#
20 Dumbbell Snatch, alt 35/25#
30 Front Squat 75/55#
20 Dumbbell Snatch, alt 35/25#
40 Ground-to-Overhead 75/55#
Teams will split reps as needed with 1 working and 1 resting at all times. Score will be the total number of reps completed in the time. You may “squat” clean/snatch into the Thruster, Overhead Squat, and Front Squat if you choose to do so. The Ground-to-Overhead will either be a Power Snatch or Power Clean + Push Jerk for most people. Any variation from ground to overhead will be permitted but those 2 will be your most efficient options.